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Bootlegger’s Turn


Please take note of the following & plan accordingly.

Monday 8/15: NO 5:45PM CLASS
Thursday 8/18: 6am, 930am, 5:45pm
Friday 9:30am, 4:30pm 5:45pm

Synergy Fitness – CrossFit



Hamstring Smash with lacrosse ball while sitting on bench or box…

2:00mins each leg.

Reference this video:

(Start at :58 & watch until 1:58)

Couch Stretch 1min each leg


Run 400m

10 Forward & Lateral Leg swings on each leg


3 rounds

5 Good Mornings w/empty BB

5 Front Squats w/empty BB

5 Stiff Leg Deadlifts w/empty BB

5 Hand Walkouts*

1 Spidermans each leg

Skill Warm Up

Take 3 sets to work up to Deadlift weight for the metcon.

Do sets of 5 reps and after each complete 5 wall balls & 3 burpees over the bar.


Metcon (Time)

Bootlegger’s Turn

5 Rounds

12 deadlift (Performance: 225lb / Athletic: 155lb* / Health: 75lb)

15 wall ball (Performance: 20lb / 10ft, Athletic*: 14lb / 9 ft, Health: 10lb / 8ft)

12 Burpees Over the bar

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

16 – 22 minutes,

Scale Up:

275/175lb deadlifts
Coaching Tips:

Consider using a more challenging deadlift weight than you might normally pick (at least on the first rounds) on this once since there is rest built in.

You can use the rests to get organized and make sure you are still able to deadlift correctly and/or adjust the weight on the bar if needed. Try to go unbroken on the wall balls.

For the burpees, don’t let yourself get complacent by stepping over the bar… JUMP!

Push the pace here to keep the intensity up and remember that there is a minute of rest coming up!

No hip extension required when jumping over the bar.

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